Get muscle with bodybuilding science

Get muscle with bodybuilding science: Want to get muscle? As research is constantly evolving, it regularly brings new insights into the functioning of our muscles, and it may be time to throw away old bodybuilding tips that have become obsolete.

What is the best way to train?

The standard advice of the bodybuilders is to carry as much weight as you can during training sessions. But Stuart Phillips and his team at McMaster University of Canada have tested this method to discover that this is not necessarily the best way to build muscle. Instead, they suggest that slow, steady movements are more effective.

In the Phillips study, men in their twenties performed squats with weights between 30 and 90% of the maximum they could lift. Phillips analyzed biopsies he performed on the thigh muscles before and after each training session.

He discovered that the production of new muscle proteins was more important when subjects carried relatively light weights at 30% of their maximum until they were exhausted and unable to lift them.

The idea that you should carry increasingly heavy weights gradually to build muscle and swell is "completely false," says Phillips. Instead, the best way to make muscle is to carry more manageable weights until you get exhausted, "he says.

Is it easier to rebuild lost muscle than to start?

The phenomenon of "memory of the muscle" is a recurring subject for the subscribers of the muscle-building rooms which regularly take lengthened rest periods. This idea is that once a person has gained a certain level of strength for the first time, it will find it easier to reach that level again, even if it loses muscle by stopping to train in the meantime.

Kristian Gundersen and his colleagues at the University of Oslo in Norway have sought to evaluate the underlying explanation that muscle undergoes permanent changes during training [1].

To study it, his team cut the synergistic muscles of the thighs of a mouse paw, which mechanically increased the amount of work of the remaining muscle. After two weeks, the group discovered that the number of nuclei in the fibers of the remaining muscle had increased by 37%.

This overinflated muscle was then put to rest by cutting off its nerves. However, 3 months later (the equivalent of 10 human years for a mouse), the increased number of nuclei remained in the muscle fibers.

Because core muscle fibers are the key to the production of new muscle proteins, Gundersen believes that after a training period, muscle growth potential remains in place for life. So, whatever is the time spent between the time you were at the best of your form and your present rest, it should be easier to regain the form level of yesteryear.

What about steroids?

Anabolic steroids are believed to work by increasing the number of nuclei in muscle cells. "If these effects are also permanent, the effects of a single exposure could last forever," says Gundersen. "We should reconsider the duration of exclusion of an athlete who has been tested positive for steroids."

What are these pains a day or two after a workout?

The pain you experience two days after particularly intensive exercises is known as "muscle aches". They are thought to be caused by prolonged and subsequent damage to the muscle fibers caused during exhausting stress. Damaged muscle cells can die, causing inflammation and pain. Those who want to build muscle should take note: an arduous training could drive your muscles to amnesia.

What is the ideal diet for a bodybuilder?

It is important to have enough protein in your diet, from foods like red meat, poultry and eggs, because amino acids are essential to build new muscle proteins. In a 2004 paper, Charles Lambert of the University of Arkansas and his team recommended that protein intake should be 25-30% of a bodybuilder's diet.

During exercise, most of the muscle work energy comes from carbohydrates that have been converted to glucose and converted to glycogen. The Lambert team estimated that carbohydrates should account for about 55-60% of a bodybuilder's energy consumption.

One way to be the most beautiful is to stop the fat, says Phillips. But completely stopping the consumption of lipids would be a mistake. Lambert believes that lipids should be about 15 to 20% of total energy consumption. Reducing the intake of fats in a diet decreases the levels of testosterone circulation, which is known to stimulate muscle mass and strength.